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WOD Archive - April 2014

Tuesday October 23 2012
working on mobility
tuesday: each workout this week do: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.

1. fs: heavy single

2. snatch: work up to 85%x1x5

3. cln and jerk: work up to 85%x1x5

4. fs: heavy single

CrossFitters

Warm Up: Row 500m, then 3 Rounds - 5x deadlift, 5x power clean, 5x front squat, 5x push press, 5x back squat, 5x push up, stretch of your choice

Strength: Work up to 85% of your 1 RM clean and jerk. Next, 10 rounds, every 60 seconds, perform the following...
1x clean and jerk (85% of your 1 RM)

Work Capacity: Complete 5 rounds of the following...
5x deadlift (275#/225#)
1 min max distance row
30 seconds rest
*Men if you fail to reach 250m and women 200m in any of your rows, complete a 50 burpee penalty at the end.

Core: 3 rounds - 15x WTD sit ups (45#/25#), 10x barbell good mornings (45#)




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